Manganese
Last Updated on Sunday, 28 February 2010 20:53
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established adequate intake allowances for manganese for children and adults. They are listed in the table below.
| Age | Male | Female | Pregnant | Lactating |
| Birth to 6 months | 3 mcg | 3 mcg | N/A | N/A |
| 7-12 months | 600 mcg | 600 mcg | N/A | N/A |
| 1-3 years | 1.2 mg | 1.2 mg | N/A | N/A |
| 4-8 years | 1.5 mg | 1.5 mg | N/A | N/A |
| 9-13 years | 1.9 mg | 1.6 mg | N/A | N/A |
| 14-18 years | 2.2 mg | 1.6 mg | 2 mg | 2 mg |
| 19-70 years | 2.3 mg | 1.8 mg | 2 mg | 2 mg |
| 70+ years | 2.3 mg | 1.8 mg | 2 mg | 2 mg |
Sources of Manganese
| Food | Serving | Milligrams (mg) per serving |
| Oat bran, raw | 1 cup | 5.292 |
| Wheat flour, whole grain | 1 cup | 4.559 |
| Bulgur, dry | 1 cup | 4.267 |
| Pineapple, canned, juice pack, solids and liquids | 1 cup | 2.791 |
| Barley, pearled, raw | 1 cup | 2.644 |
| Nuts, pine nuts, dried | 1 oz | 2.495 |
| Oat bran, cooked | 1 cup | 2.111 |
| Rice, white, long-grain, parboiled, enriched, dry | 1 cup | 2.054 |
| Spaghetti, whole-wheat, cooked | 1 cup | 1.931 |
| Okra, frozen, cooked, boiled, drained without salt | 1 cup | 1.879 |
| Rice, brown, long-grain cooked | 1 cup | 1.765 |
| Nuts, hazelnuts or filberts | 1 oz | 1.751 |
| Chickpeas (garbanzo beans, Bengal gram), cooked, boiled, without salt | 1 cup | 1.689 |
